Workouts You Can Do While Recovering from ACL Surgery: A Realistic Guide

Recovering from ACL surgery can feel like you’re stuck on the sidelines. I know firsthand how frustrating it is to feel like your body is betraying you — but I promise, there is a way to stay active, rebuild your strength, and keep your mindset strong without risking your recovery.

Below are real, practical workouts you can do at home (or in your basement gym, like me!) that I’ve been doing during my own ACL recovery journey. Each workout respects post-surgery restrictions, focuses on upper body, posture, and light core engagement, and avoids risky movements for your healing knee.

💪 Upper Body Dumbbell Workout (ACL-Friendly)

Equipment: Dumbbells, weight bench or sturdy chair, resistance band optional.Time: ~20–30 minutes

• Seated Shoulder Press — 3 sets of 10–12 reps

• Seated Bicep Curls — 3 sets of 12 reps

• Seated Lateral Raises — 3 sets of 10 reps

• Bent Over Dumbbell Rows (standing on your good leg or supported by a bench) — 3 sets of 10 reps

• Tricep Kickbacks (seated or standing with support) — 3 sets of 12 reps

Tip: Stay seated or use your good leg for balance to reduce strain on your recovering knee.

🧘‍♀️ Posture & Core Workout (Brace-Friendly)

Equipment: Chair or bench, light dumbbells, resistance band.Time: 15–20 minutes

• Seated Cat-Cow Stretch — 3 rounds of 10 reps (great for posture!)

• Shoulder Blade Squeezes — 3 sets of 10 reps

• Wall Angels (standing or seated) — 3 sets of 10 reps

• Seated Oblique Twists (no weight or very light) — 3 sets of 10 per side

• Seated Shoulder Shrugs — 3 sets of 12 reps

Why this works: These moves open up your chest and strengthen your back — perfect if you’re stuck sitting a lot with your brace.

Low Impact Cardio Circuit (Rowing Machine Option)

Equipment: Rowing machine or resistance band for seated rows.Time: 10–15 minutes

• 5-minute easy row warm-up (if cleared by your PT)

• Seated Band Rows — 3 sets of 12 reps

• Seated Shoulder Press — 3 sets of 10 reps

• Rest and repeat circuit twice

Quick Total Upper Body Burn (No Floor Work!)

Equipment: Dumbbells, weight bench/chair.Time: 15–20 minutes

• Seated Arnold Press — 3 sets of 10 reps

• Seated Front Raises — 3 sets of 10 reps

• Renegade Rows (do these on the bench with your good leg supported, or skip if too advanced) — 3 sets of 8 reps

• Seated Tricep Extensions — 3 sets of 10 reps

• Seated Wrist Curls — 3 sets of 12 reps

✅ Tips for Working Out While Recovering from ACL Surgery:

✨ Always listen to your physical therapist first — these are general ideas and not a replacement for medical advice.

✨ Stay mindful of your brace and weight-bearing restrictions.

✨ Keep your core engaged but avoid floor exercises that twist or strain your knee.

✨ Focus on posture! After surgery, it’s easy to hunch over — open that chest up.

✨ Rest when you need to. Recovery is work too.

Keep Moving, Keep Healing

This recovery journey isn’t just about your knee — it’s about staying strong for your whole body and your mind. You’re not alone. If you want more ACL recovery tips, mindset boosts, and real talk, follow along on ACL Again. I’ll keep sharing what works for me, what doesn’t, and how to keep going when you want to quit.

Drop a comment with your favorite ACL-safe exercises — let’s build a recovery routine we actually stick with!